Which Food Contains the Most Vitamin D?

December 26, 2025 •

3 min read

According to the National Institutes of Health, a single tablespoon of cod liver oil provides a massive 1,360 IU (International Units) of vitamin D, making it the most concentrated food source by a significant margin. This essential nutrient, often called the "sunshine vitamin," plays a critical role in bone health, immune function, and overall well-being. While sunlight is a primary source, dietary intake is vital for many people.

Quick Summary

Cod liver oil is the single most potent dietary source of vitamin D, far exceeding all other foods in concentration per serving. Other top sources include fatty fish like salmon and trout, along with UV-exposed mushrooms and fortified dairy products. The amount of vitamin D varies significantly based on factors such as wild-caught versus farmed sources and fortification levels.

Key Points

Cod liver oil is the highest source: A single tablespoon contains approximately 1,360 IU, making it the most concentrated dietary source of vitamin D.
Wild-caught salmon is a potent natural source: It provides significantly more vitamin D (988–1,300 IU per 3.5 ounces) than farmed salmon, which has a much lower content.
UV-exposed mushrooms offer a vegan option: When exposed to ultraviolet light, mushrooms produce vitamin D2. Half a cup of UV-exposed white mushrooms provides 366 IU.
Fortified foods provide a consistent intake: Many products, including cow's milk (120 IU/cup), plant-based milks, and cereals, are fortified to help boost daily vitamin D intake.
Egg yolks and beef liver contain smaller amounts: A large egg yolk offers around 44 IU, while 3 ounces of beef liver contain approximately 42 IU.
Sardines and trout are also good fish sources: Two Atlantic sardines provide 46 IU, and 3 ounces of farmed trout offer 645 IU.

Cod Liver Oil: The Uncontested Champion

When examining which food contains the most vitamin D, cod liver oil stands alone at the top of the list. This oil, extracted from the liver of Atlantic cod, has been used for centuries as a natural remedy and nutritional supplement. A single tablespoon can contain as much as 1,360 IU, providing far more than the daily recommended intake for most adults. While its fishy taste might not be for everyone, its high vitamin D concentration makes it an exceptionally efficient way to boost your intake. It is also rich in vitamin A and omega-3 fatty acids, offering additional health benefits.

The Mighty Salmon and Other Fatty Fish

Beyond supplements, fatty fish are the richest natural food sources of vitamin D. However, the vitamin D content can vary dramatically depending on whether the fish is wild-caught or farmed. Wild salmon, for example, can contain four times more vitamin D than its farmed counterpart.

Wild-caught salmon: A 3.5-ounce serving can provide between 988 and 1,300 IU of vitamin D, representing a significant portion of your daily requirement.
Farmed salmon: The same 3.5-ounce serving provides a lower amount, around 240 IU.
Trout: Farmed rainbow trout offers around 645 IU per 3-ounce serving.
Sardines: These small, canned fish are a great, affordable source, with two drained sardines offering about 46 IU.
Mackerel: A fatty fish known for its high content, with different types offering varying levels.

Mushrooms: A Plant-Based Powerhouse

For those who do not eat animal products, certain mushrooms can be an excellent source of vitamin D. Like humans, mushrooms produce vitamin D when exposed to ultraviolet (UV) light, converting a compound called ergosterol into vitamin D2.

UV-exposed mushrooms: These are specifically treated with UV light to increase their vitamin D content. Half a cup of UV-exposed white mushrooms can contain 366 IU.
Wild mushrooms: Varieties grown in the wild and exposed to sunlight can also contain notable amounts, but levels can be inconsistent.
Commercially grown mushrooms: Most commercially grown mushrooms are cultivated in the dark and contain very little vitamin D unless explicitly exposed to UV light.

Fortified Foods: The Common Contributor

Because very few foods naturally contain significant levels of vitamin D, fortification is a common strategy to boost public intake. These products can be a reliable source for daily consumption.

Milk (Dairy and Plant-Based): The U.S. milk supply is widely fortified with about 120 IU of vitamin D per cup. Plant-based milks like soy, almond, and oat are also often fortified.
Cereals: Many ready-to-eat breakfast cereals have vitamin D added to them.
Orange Juice: Certain brands of orange juice are fortified to include vitamin D.
Yogurt: Some yogurt brands contain added vitamin D.

A Comparison of Vitamin D Food Sources

To provide a clearer picture, here is a comparison of common dietary sources of vitamin D based on data from the National Institutes of Health.


Food Source	Serving Size	Approximate Vitamin D (IU)	Notes
Cod Liver Oil	1 tablespoon	1,360	Most concentrated source; also high in Vitamin A
Trout (farmed)	3 ounces	645	A rich, natural source
Salmon (sockeye)	3 ounces	570	High in vitamin D, especially wild-caught varieties
Mushrooms (UV-exposed)	½ cup	366	Excellent vegan/vegetarian option
Fortified Milk	1 cup	120	Widely available and reliable source
Fortified Cereal	1 serving	80	Breakfast staple for fortified nutrition
Sardines (canned)	2 sardines	46	Convenient and affordable option
Egg (large)	1 egg	44	Found in the yolk; level varies with hen's diet
Beef Liver	3 ounces	42	Also contains Vitamin A, consume in moderation

Conclusion: Which food contains the most vitamin D?

When searching for the food with the highest vitamin D content, cod liver oil is the undeniable leader, offering an extremely concentrated dose in a single tablespoon. For those who prefer whole foods, fatty fish like salmon and trout are the most potent natural sources. For individuals on a plant-based diet, UV-exposed mushrooms offer a valuable and effective option. Finally, fortified products such as milk, cereal, and orange juice provide a consistent and easy way to supplement your intake daily. It is always recommended to check nutrition labels and consider how you can combine these sources to meet your daily needs, alongside safe sun exposure and potentially supplements if advised by a healthcare professional. You can find additional nutritional information on government health websites such as the Office of Dietary Supplements at NIH for detailed data on nutrient content.

Frequently Asked Questions

The single highest food source of vitamin D is cod liver oil. Just one tablespoon can provide 1,360 IU, which is significantly more than any other food source.

Wild-caught salmon has substantially more vitamin D than farmed salmon. Some studies show that wild salmon can have up to four times the vitamin D content of farmed varieties.

A good vegan source of vitamin D is UV-exposed mushrooms. These mushrooms are treated with ultraviolet light to boost their vitamin D2 content, making them a potent plant-based option.

Fortified foods, such as milk, certain breakfast cereals, and orange juice, have vitamin D added to them during processing. They provide a reliable and convenient way for many people to get a portion of their daily vitamin D.

Vitamin D is concentrated in the yolk of an egg, not the white. One large egg yolk contains about 44 IU of vitamin D, though this can vary based on the hen's diet and sunlight exposure.

No, not all mushrooms are good sources. Commercially grown mushrooms are typically grown in the dark and contain very little vitamin D. Only wild mushrooms or those specifically exposed to UV light have significant amounts.

Beef liver is a moderate source of vitamin D, with a 3-ounce serving containing approximately 42 IU. While it is nutritious, it is also high in vitamin A and cholesterol, so it should be consumed in moderation.

It can be difficult to meet your entire daily vitamin D requirement from food alone, especially if you have limited sun exposure. Combining various dietary sources, fortified foods, and potentially a supplement under medical guidance is often the most effective approach.